Did you know that great skin starts from the inside? It's true: The right combination of vitamins and other nutrients can help you maintain healthy skin.
As skin ages, it naturally becomes thinner and more fragile, and your body takes longer to replace and repair old cells. The result can be a duller, drier complexion. While there's nothing you can do to slow the passage of time, the right nutrients can help maintain healthy skin.
The following nutrients play a role in skin health. And unlike using beauty products that work only on the skin's surface, taking in the right nutrients every day gives your body the materials it needs to maintain healthy skin.
VITAMIN A (BETA-CAROTENE)
What it does: This powerful vitamin is essential for growth and cell division. In terms of beauty, this means that the nutrient helps your body replace old skin cells with new, healthy ones. Its antioxidant properties also help neutralize free radicals.
Health bonus: Some studies indicate that foods rich in beta-carotene have many health benefits.
VITAMIN C
What it does: Like Vitamin A, this antioxidant protects against free radical cell damage. It also helps skin maintain a healthy makeup.
Health bonus: This nutrient has long been thought to support immune health.
VITAMIN E
What it does: This powerful antioxidant helps support the immune system and neutralizes free radical damage that is naturally created in our bodies every day.
Health bonus: Recent studies suggest Vitamin E may help support healthy eyesight.
PHOSPHORUS
What it does: While phosphorus mostly works toward the formation of healthy teeth and bones, it also plays an important part in the body's ability to grow, maintain, and repair cells and other tissues.
Health bonus: In combination with Calcium, phosphorus helps create the hard latticework that makes up the foundation of strong bones and teeth.
Interesting fact: Eighty-five percent of adult phosphorus is in bone.
ZINC
What it does: This mineral helps your body produce new cells.
Interesting fact: The following groups may need more zinc from their diet: Senior citizens, vegetarians or other people who eat very little red meat, and pregnant and lactating women.

You may take it for granted, but your immune system does battle with potentially harmful bacteria and viruses 24/7. Here are some simple strategies to give it a fighting chance.
Defensive Eating
You’ve heard the old wives’ tale: Feed a cold, starve a fever. Or is it the other way around? Actually, it’s neither. Certain foods and nutrients can help you head off colds and flu and recover faster when you do get sick.
Protein-packed foods. Protein provides the raw materials to make the cells that fight off germs that may make you sick. Aim for about six ounces of cooked lean meat, poultry, or seafood in your daily eating plan (in addition to three servings of dairy foods, which are also rich in protein), or the equivalent, such as eggs, beans, and soy products. Include protein-packed choices at meals and snacks.
Multivitamins. Your immune system requires an array of nutrients to work properly. Nobody eats a balanced diet every day, and sometimes you may have gaps in your eating plan that affect immune health. Taking a daily multivitamin that provides a wide variety of vitamins and minerals helps you to meet your daily requirements for nutrients that support immune health, including vitamin C. For example, people who do not eat the suggested five servings of fruits and vegetables combined daily may not satisfy the recommended daily intake for vitamin C, and may benefit from a modest dietary supplement. This is especially true for cigarette smokers, who have higher vitamin C requirements.
Milk and other vitamin D-rich foods. Vitamin D may play an important role in immune health, as several types of immune cells have vitamin D receptors. Vitamin D may also stimulate the production of immune cells and other components of the immune system, helping to guard against infection. Vitamin D is found naturally in few foods, including eggs, tuna, and salmon, but is added to milk and some yogurts. The suggested daily intake for vitamin D is 600 International Units, which is the equivalent of six, eight-ounce glasses of milk, four ounces of cooked sockeye salmon or about 14 eggs. Dietary supplements can help you meet your daily vitamin D needs. (Source: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/)
Beyond Food
A balanced diet goes a long way to strengthening the immune system, but other lifestyle habits count, too.
Work it out. Regular, moderate exercise may help to bolster your defenses against colds and flu. Physical activity is also helpful for managing the stress that may disturb your sleep and run down your immune system, making you more susceptible to germs.
(Source: https://www.acefitness.org/acefit/fitness-fact-article/2613/can-exercise-reduce-your-risk-of-catching-a/)
Get your ZZZ’s. Rest and relaxation supports the immune system. People need different amounts of sleep, but most adults need between seven and eight hours nightly.
Snuff the butts. Smokers may be more prone to catching colds. Once they are sick, smokers may have a harder time healing.
Wash your hands. Lather up with warm, soapy water for at least 20 seconds, especially before eating or preparing food. Frequent hand washing helps prevent the spread of germs.
Take a shot. According to the Centers for Disease Control and Prevention (CDC), everyone six months of age and older needs the flu (Source: http://www.cdc.gov/flu/about/qa/flushot.htm#high-risk) vaccine. It’s especially important for some people to get vaccinated, including pregnant women, those over age 65, and people with medical conditions including asthma, diabetes, and chronic lung disease.
Additional sources:
Arcavi L and Benowitz N. Cigarette Smoking and Infection. Arch Intern Med 2004;164:2206-2216. http://archinte.ama-assn.org/cgi/content/full/164/20/2206
National Sleep Foundation. How Much Sleep Do Adults Need? http://www.sleepfoundation.org/article/white-papers/how-much-sleep-do-adults-need
Centers for Disease Control and Prevention. Hand Washing: Clean Hands Saves Lives http://www.cdc.gov/handwashing/

As a woman, you may put the wellbeing of others first. You’re not alone. Women often give their own health short shrift because taking care of themselves seems like an added responsibility that they can skip or put off.
Ironically, when women prioritize their health, they are more productive, and better able to care for family and friends. Here are some strategies for personal well-being that will help you bring more energy to what you do every day.
Establish healthier habits
Maybe your diet and exercise routine needs a major overhaul. Perhaps it requires some tweaking. Whatever the case, don’t burden yourself by trying to make too many changes at once. You’ve got enough on your mind.
Instead, aim for one or two reasonable changes that easily fit into your daily ritual, such as adding a piece of fruit to your eating plan, taking a multivitamin, and walking more. Let one healthy habit take hold before adding others.
Get enough sleep
Sleep is not a luxury, it’s a necessity. Burning the midnight oil saps your energy and decreases your motivation to take care of yourself.
Growing evidence suggests sleep deprivation boosts the risk of weight gain and obesity. Chronic fatigue also affects your immune system, memory, and ability to think straight, and it ups the chances for having an accident, such as falling, or falling asleep at the wheel.
Only you know how much sleep is right for you, although experts recommend about seven to eight hours of shut-eye every night for adults. Sleep patterns change with age, so you may sleep differently now than you did a decade ago. However, you know you’re well-rested when you wake up on your own (no alarm necessary) and you’re refreshed and alert for the day – a claim few busy women can make, no doubt!
Stress less
According to the Mayo Clinic, constant stress threatens your health, in part because it triggers the release of the a hormone called cortisol, which may increase the risk for heart disease, digestive problems, and depression, among other conditions.
Stress is part of life; how you handle it is up to you. Chances are, you’ll never be completely stress-free, but there are ways to lessen the effects of stress on your health, including the following:
Take frequent breaks from stressful situations
Spend time every day doing something you truly enjoy
Laugh as much as possible
Get regular physical activity to release tension
Seek the support of friends, or the help of a licensed health professional to work on chronically stressful issues.
Schedule better health
All too often, women alter their lives to fit the needs of others, but that can be counterproductive, especially when it comes to keeping important appointments.
Prioritize regular physicals, screenings, and tests, such as mammograms, and don’t change the appointment unless you absolutely must. Periodic visits to your doctor will help you detect smaller, more manageable issues before they become troublesome matters that are difficult to deal with.

It’s Fall—back-to-school time! And for me, and many parents, that means back-to-me time…time for taking care of all the piles of stuff over the summer I never got done and getting back on track with my exercise and eating healthy routines.
But there’s one hitch to my best intentions: with cooler weather and the kids back in school comes the tendency to get sick more. That’s because we’re spending more time indoors with re-circulated—instead of fresh—air, which more easily spreads any viruses present. Indoor air is also less humid and this, in turn, dries out the nasal passages, making them more vulnerable to infection.
But what I’ve found is that—despite whatever viruses are lurking indoors (and with three kids that tends to be a lot!)—when I’m really making an effort to stay healthy: exercising regularly, eating plenty of nutrient-rich fruits and vegetables, and getting at least eight hours of sleep a night, I get sick much less.
Research seems to back up my theory; here are the lifestyle tweaks that experts have found help keep our immune systems strong—and us healthier:
DON’T over sanitize everything in your world. Our immune systems stay strong, say experts, by being constantly challenged; over sanitizing can actually have the opposite effect of reducing immunity by getting rid of the germs that our immune systems need to get strong. The bottom line: plain old soap and water works best. My one exception: the kitchen counters and sink where food-borne infections like salmonella and e-coli can lurk from raw eggs and meat. (I use part bleach, part water in a spray bottle and/or sanitizing wipes to disinfect these surfaces.)
DO eat some sauerkraut or Korean kimchi. These fermented foods contain substances called prebiotics that promote the growth of good bacteria in your gut (probiotics—found in yogurt—can also do this), and this—in turn—helps your immune system fight off germs and viruses.
DON’T eat a lot of sugar. This is hard, as cooler weather seems to trigger the comfort food munchies in even the healthiest of us. One study♦, done at Loma Linda University in California and published in the American Journal of Clinical Nutrition, found that when volunteers ate 100 grams of sugar (about 20 teaspoons, about the amount in a liter of soda), infection-fighting white blood cells in their blood gobbled up many fewer bacteria than in those volunteers who didn’t eat the sugar.
DO have a good laugh, as often as you can. Some studies show that people who lack humor in their lives tend to have less protective immune systems. The reason? Laughing helps reduce stress, which research has shown suppresses immune function.
DO stay positive. Positive, pleasant events—and having an optimistic, upbeat attitude—seem to offer a small boost to the immune system that can last for up to two days afterward. (For other ways to tame stress, click here: http://www.centrum.com/expert-corner/health-articles/stress-relievers-top-10-picks-to-tame-stress.)
DO get enough vitamin D. Sunlight boosts vitamin D—which is critical to supporting the immune system. You can also get vitamin D from foods like milk, eggs, salmon, or tuna—as well as from a multivitamin like Centrum® Women or Centrum® Men.
DO exercise. Regular exercise improves the function of your heart, lungs, and every aspect of your body—including your immune cells. The result? Your immune system is better equipped to fight bacteria that could make you sick.
DO eat chicken soup. One study in the journal Chest♦♦ found that eating chicken soup can help lessen the inflammatory response behind colds and flu. But not only that, eating plenty of fruits (like blueberries) and vegetables (like broccoli) go a long way to help support your immune function.
DO get some sleep. Sleep is restorative; according to the National Sleep Foundation, when you get enough sleep, breathing slows, muscles are relaxed and blood supply to the muscles increases, tissue growth and repair occurs, energy is restored, and hormones that aid in growth and development are released. But not getting enough sleep (less than five hours a night) can increase stress hormones and depress the immune system.
How Many Hours of Sleep Do You Need? Some people seem to do fine on 6 hours, while others need 9 hours of shut-eye a night. Click here: http://www.centrum.com/expert-corner/health-articles/how-many-hours-of-sleep-are-enough to figure out what you need—and why.
♦J. Albert Sanchez, L. Reeser, H.S. Lau, et al., “Role of Sugars in Human Neutrophilic Phagocytosis,” The American Journal of Clinical Nutrition, 26 (11), 1973, 1180-1184; http://ajcn.nutrition.org/content/26/11/1180.abstract.
♦♦B.O. Rennard, R.F. Ertl, G.L. Gossman, et al., “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro,” Chest 118 (4), 2000, 1150-7; http://www.ncbi.nlm.nih.gov/pubmed/11035691.

Busy women have a lot on their plates. Time spent caring for family, working, and managing a household can interfere with nutritious meals and snacks. In addition, the constant barrage of health advice can be so overwhelming that you stop listening because you don't see how you can do everything the experts suggest.
No worries. Healthy eating is not an all-or-nothing matter. Instead of pursuing perfection, visualize yourself on a path to a more balanced diet. Taking just a few steps in the right direction goes a long way to supporting energy levels and promoting better health. Here's how.
Power up with protein. Protein keeps you fuller for longer and also provides the building blocks for muscle to keep you strong and active. Fill about one-quarter of your plate with protein-rich foods at every meal. Include a variety of protein products such as lean meat, poultry, seafood, tofu, and legumes (beans) for the array of nutrients they provide.
Prioritize plant foods. Fall is a great time of year to take advantage of fresh, seasonal produce such as squash, Brussels sprouts, apples, pear, and pumpkin. Fruit and vegetables pack water, vitamins, minerals, and phytonutrients, potent plant compounds that have been linked to a lower risk for certain chronic conditions. Pile half your plate with produce at breakfast, lunch, and dinner.
Go with the grain. Experts suggest eating at least three servings of whole grains daily, which is easier than it sounds: ½ cup of whole grain cereal and two slices of whole wheat bread does it for the day! Most people can have more than three servings without busting their calorie budget, and it's probably a good idea since whole grains are full of fiber, phytonutrients, vitamins, and minerals.
Eat with regularity. Spread calories evenly throughout the day to maximize energy and prevent hunger that could cause you to snack on high-fat foods with few nutrients. Pack healthy snacks, such as Greek yogurt, dried or fresh fruit, nuts, and reduced-fat cheese for when you're on the go.
Mind your metabolism. Your body runs on the carbohydrate, fat, and protein in food; vitamins and minerals are involved in converting these calorie-containing nutrients into fuel your body can use. Include a daily multivitamin to be sure you have the nutrients you need to support metabolism.
Move around. Activity of any type is energizing because it increases blood flow and relieves stress. But you don't need to work out every day, which may come as good news for time-strapped women. Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking. If you can't work out for 30 minutes at a time, exercise in 10-minute blocks. When the weather's bad, have indoor exercise alternatives, such as a gym or free TV work out shows.
Relish routine. We are creatures of habit, and our health benefits the most when we stick to a routine. Strive for consistency and plan for success. On weekends, determine your meals and snacks for the coming week, shop for the healthy ingredients, and schedule exercise.

The one thing that never ceases to amaze me about our bodies: they respond so well to changes we make in our diet and our lifestyle. Think about it: when we gain weight—all we have to do is eat better and exercise and the weight comes off (albeit a bit more slowly than we sometimes want!).
The same is true for our health: make simple changes to your lifestyle—and you can get a good bill of health from your doctor. Even if you have an illness, changes to your diet, exercise, and lifestyle can make a difference in your symptoms and how soon you recover.
With that said, I've put together some of the best advice that I've gotten about women's health—and taken to heart: all of this I try to put into practice in my own life. Try these do-able tips, and you'll see what a difference they make in your own life. Keep in mind: it takes 21 days to make a habit stick...so give yourself at least that long to put these healthy habits into effect.
Take 5 minutes to stretch every morning. I try to do this as soon as I get out of bed. (You can even do it in bed, if you want.) I raise my hands above my head, and reach. I reach for my toes. I sit on the floor in a V—and reach both hands to each one of my feet. The key is to hold each stretch for about 30 seconds; do not bounce up and down as you stretch as this could cause you to pull a muscle.
Why it's important: as we age, our muscles get tighter and our range of motion is minimized—and that means even the simplest day-to-day activities like getting out of bed, getting up from your office chair, or reaching for something in the cupboard can become more difficult and even cause injury. The solution is stretching—and everyone can do it, regardless of age or flexibility. Making it part of your daily routine, like brushing your teeth, means you won't skip it.
Open up your blinds first thing in the morning—and even open a window, if it's not already open. Experts say that fresh air and letting the light in helps to wake you up—and cues the brain to repress the production of melatonin, the hormone that regulates sleep.
Run a humidifier during the fall and winter months. Indoor heat dries out the air inside your home (and office), which can dry out your skin, your hair, and your nasal passages—encouraging colds and even the flu, according to one study published in the journal, the Proceedings of the National Academy of Sciences♦. The ideal humidity in the home (or office) should be between 30 and 50 percent.
Take your vitamins every day. I see vitamins as insurance—they help ensure that I'm getting key nutrients my body needs to function at its best. But always take a multivitamin that's geared toward women: we need different nutrients than men. Look for a women's multivitamin with calcium, vitamin D, vitamins B6 and B12, biotin, beta-carotene, and vitamins A, C, and E. (Centrum® Women has all these—and more.)
Add just 5 minutes to your workout. We all know that exercising keeps weight down, but it also helps protect the heart, reduces our risk of diabetes, and may even help prevent cancer. Studies also show that exercising helps strengthen the immune system, helping you to fight off illness. By adding just 5 minutes to your workout, you're strengthening your body—and improving your cardiovascular fitness (as well as burning a few more calories).
Along the same lines: if you don't exercise every day, allow yourself just 5 minutes of exercise in the morning and in the evening. By thinking about exercise in small increments like this—you'll be more likely to do it regularly and stick with it over the long haul. (Need some suggestions for 5-minute exercises: walk down the street or around the block, park your car further away from your office or the store, take the stairs instead of the elevator, or do crunches or push-ups while you're watching TV. The possibilities are endless.) Remember: it's just 5 minutes!
Allow yourself one small indulgence a day. Make it whatever you want, but if you like hot chocolate, consider this: A new study from the journal Neurology♦♦ shows that drinking two cups of hot chocolate a day may actually keep your brain healthy and your thinking skills sharp. That's thanks to the antioxidants in the chocolate. But allowing yourself one small luxury a day—like hot chocolate—is important, because it satisfies your cravings so you don't feel deprived (and possibly triggering binge eating later on).
Shut off your Smartphone—and TV and computer—at least an hour before you get into bed. (And do not fall asleep with the TV on.) Studies show that blue light—the kind that's emitted from electronic devices like these—interrupts our normal sleep cycles, making it harder for us to get to sleep. Do your body a favor and shut off all electronics at least an hour before you go to bed, no excuses. And keep your phone out of the bedroom so incoming messages and texts don't interrupt your shut-eye. You'll be amazed at how much better you sleep when you do this!
Carry a water bottle with you at all times. I never go anywhere without a water bottle (I'm sipping from one as I write this!); keeping one with you at all times—in the car, in your office, at the gym, wherever!—ensures that you'll drink at least the recommended eight, eight-ounce glasses a day. It also prevents you from drinking calorie-laden soda or other beverages. Sometimes I also brew a pot of green tea in the morning, ice it and fill up my water bottles with it. You can also flavor your water bottles with slices of lemon, cucumber, and even frozen berries.
Learn the art of meditation—and mindfulness. This is something new I've taken up because of all the research I've come across showing its benefits. Learning to shut out all the cacophony of life—and focus your brain slows down your heart rate and your breathing, which reduces stress levels. It also helps you gain perspective on your life because you're slowing down to appreciate everything you have.
Simple Meditation
Meditation doesn't have to be involved; here are some simple guidelines:
Focus on your breath. Close your eyes, and take deep breaths in and out, in and out. Visualize in your mind that these breaths are waves, ebbing and flowing along the shore. Be aware of your breathing.
Bring your mind back to focus when it starts to wander away. The mind has a life of its own as it wanders away, thinking about other things. Just bring it slowly back—each time it wanders—back to your breath. Continue breathing in and out.
Slowly bring your focus back to the present. Continue breathing. And take a moment to appreciate everything you are.
Put yourself first. When you're on an airplane the stewardess always tells you: in event of an emergency, put the oxygen mask on yourself—before your kids. This is important not just for airplane emergency landings; it's also essential for life. I used to think putting yourself first was so selfish; as a woman, I needed to take care of everyone else: my kids, my husband, my family, my parents. But taking care of you first is critical. You're happier and healthier (like that surge of oxygen you get from an oxygen mask), putting you in a better position to help others.
Be well—and stay healthy!
♦ "Absolute humidity modulates influenza survival, transmission, and seasonality", Jeffrey Shaman, Melvin Kohn, Proc. Natl. Acad. Sci. USA 2013 110 (33) 13422-13427; http://www.pnas.org/content/early/2009/02/09/0806852106.abstract.
♦♦ "Chocolate May Help Keep Brain Healthy," ScienceDaily, August 7, 2013; http://www.sciencedaily.com/releases/2013/08/130807204447.htm

As if weight control wasn't hard enough for women, getting older makes it even more difficult.
Calorie needs decrease with time, and your weight control plan should evolve to reflect each stage of life. You can forget about drastic calorie reduction and excessive physical activity to shed pounds, however. Small, positive lifestyle changes matter most for preventing and reversing middle-life weight gain.
For most women, achieving and maintaining a healthy weight is not down to any single decision, but the result of a series of choices throughout the day, like opting for cereal and low-fat milk instead of an oversized bagel smeared with cream cheese, snacking on fruit instead of candy, and avoiding excessive added fat.
The trick is to eat, and exercise, smarter as you get older. With the holiday season on the horizon, it won't hurt to start today to prevent pounds from creeping on. Here's how.
Check your BMI. BMI stand for Body Mass Index, a measure of body fat based on height and weight that applies to adults. A BMI within the healthy range is linked to a lower risk for many health conditions including type 2 diabetes, heart disease, and breast cancer. If your BMI does not fall within the healthy range, you may need to take action. (Note, you can grab the chart from this link:
http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf)
Curb calories, not food. Simple swaps slash calories without sacrificing eating satisfaction, making weight control easier in the long run. Substitute a no-added-sugar cereal for its sugary counterpart and save about 50 calories a serving. Choose 1% low-fat milk instead of 2% and conserve 30 calories per cup. Opt for 2 slices of thin crust pizza over stuffed crust to save about 400 calories.
Discourage portion distortion. It's easy to serve yourself more food than you need, and large restaurant portions can also take a toll on your waistline. When you're on a tight calorie budget, just a few missteps can make a big difference. You may need to weigh and measure food for a few days to get a handle on servings.
Cover your bases. When you cut calories, you cut nutrition. Lower-calorie diets may be deficient in several nutrients, including calcium and vitamin D. Take a daily calcium and vitamin D supplement and a multivitamin as insurance against nutrient shortfalls.
Shake up your exercise routine. You may take a brisk walk for 30 minutes, five days a week. Congrats! You're doing what the 2008 Physical Activity Guidelines for Americans recommends – almost. Walking is beneficial, but experts recommend at least two weekly sessions of resistance training. Working out with weights, elastic bands, or your own body weight preserves and builds muscle, which revs up your metabolism all day long.
Balance your energy. If you're like most people, weight loss is one of your main reasons for exercising. Physical activity burns calories, but maybe not as much as you think. Overestimating calories burned by working out is a common pitfall that can lead to frustration. Click here to see how many calories you burn doing 30 minutes of a long list of physical activities.
Watch out for weekends. Weekends come around every 6 days. Taking Saturdays and Sundays off from healthy eating can easily erase the achievements you make during the week. Indulge a little on weekends if you like, but don't waste calories on foods or drinks you don't absolutely love. Schedule exercise for one or both weekend days to offset some extra calories.

Did you know that a heart attack strikes someone in America every 34 seconds—and that many of these victims are women? In fact, according to the American Heart Association, heart attacks are the #1 killer of women.
Most people I share this with find it surprising: it's so often thought that men are the ones who suffer from heart attacks. But it can happen to women, too. And it does.
And that may be why, when women have a heart attack, they never think that's what is actually happening to them—why 50% of them never call 911.
Signs of a Heart Attack—in Women
If you experience any or all of these signs, call 911 immediately, says the American Heart Association:
Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
Pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
Shortness of breath with, or without, chest discomfort. (It's been described as the feeling of running a marathon without actually moving at all.) Other signs include breaking out in a cold sweat, dizziness, nausea/vomiting, or lightheadedness. (Some women say it feels like they have the flu.)
But on to more positive news: so much can be done to help reduce the risk of a heart attack—and keep your heart healthy. Where to start? Follow these 8 simple, do-able tips; I try to follow them every day as heart disease runs in my family:
Take a short, 10-minute walk after each meal. For heart health, you need to exercise at least 30 minutes every day—and breaking it into do-able time chunks like this will make you stick with it more. Sure, you can always do 30 minutes on the elliptical, run outdoors, bike, swim, play tennis, or do whatever you like to do—but consider that extra exercise. Just getting into the habit of walking after your meals is not only good for your heart, it's good for your digestion, too.
Eat brown rice, broccoli, and beans. Well, this isn't all you should eat, but plant-based foods are better for the heart in general. They're low in fat and high in key nutrients like vitamins B6, B12, and folic acid. Other foods with these nutrients include: pistachios, garlic, and sunflower seeds (B6); oysters, mussels, fortified cereals, tofu, low-fat dairy, meat, and eggs (B12); and dark, leafy greens, asparagus, citrus fruits, peas, lentils, and avocado (folic acid). Taking a daily multivitamin like Centrum® Silver® Women 50+ will also help ensure you're getting enough of these key nutrients.
Meditate, if you can, for just 10 minutes. Some people like to do it when they wake up—or right before they go to bed. It involves sitting quietly and shutting out the outside world—while focusing thoughts inward or on a particular image or sound. A recent study, published in the journal Circulation: Cardiovascular Quality and Outcomes♦, found that people with coronary artery disease who took a regular meditation class had a 48% reduction in their overall risk of heart attack, stroke, and death. (Experts believe this has a lot to do with the fact that all participants had a drop in blood pressure, stress, and anger—risk factors for heart disease.) Even if you don't have coronary artery disease, you can benefit from meditation, too.
Bake, broil, or grill fish—twice a week. A study in the journal Circulation♦♦ backed up the American Heart Association's recommendation to eat at least two servings of fish (particularly fish high in omega-3 fatty acids), a week. Omega-3-rich fish include mackerel, tuna, salmon, sturgeon, bluefish, anchovy, sardines, and trout.
It seems that the omega-3 fatty acids found in fish help to lower triglyceride levels by as much as 20 to 50 percent♦♦♦. High levels of triglycerides—a type of fat found in your blood—can raise your risk of heart disease and may be a sign of metabolic syndrome. (Metabolic syndrome is a combination of high blood pressure, high blood sugar, too much fat around the waist, low HDL "good" cholesterol, and high triglycerides. Metabolic syndrome increases your risk for heart disease, diabetes, and stroke.)
Don't smoke—and avoid secondhand smoke. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (a condition called atherosclerosis) that can ultimately lead to a heart attack. Also, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke also replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen.
Limit Danishes—and French fries. Not only can they cause weight gain (a risk factor for heart disease), they're also chockfull of saturated and trans fats. Both of these fats increase your risk of coronary artery disease by raising low-density lipoprotein levels (LDL) or "bad" cholesterol. Other sources of saturated fat include: red meat and high-fat dairy products. Other sources of trans fats include: deep-fried foods, bakery products, packaged snack foods, margarine, and crackers (it's often listed as "partially hydrogenated fat" on labels).
Eat whole, fresh food as often as possible. And when you can't, opt for packaged foods marked low-sodium. Packaged foods—like cold cuts, soups, and chips—as well as foods served in restaurants, are often high in sodium. Too much sodium can increase your risk of high blood pressure, and high blood pressure often leads to heart disease and stroke.
Turn off the TV earlier—and get more sleep. A study in the European Journal of Preventive Cardiology♦♦♦♦ found that getting enough sleep (7 hours or more a night)—along with a healthy diet, regular exercise, moderate alcohol consumption, and not smoking—improved a person's chances of avoiding cardiovascular disease by 22 percent.
♦ "Stress Reduction in the Secondary Prevention of Cardiovascular Disease: Randomized, Controlled Trial of Transcendental Meditation and Health Education in Blacks"; R. Schneider, C. Grim, M. Rainforth, et al., Circulation: Cardiovascular Quality and Outcomes (5) 2012: 750-758; http://circoutcomes.ahajournals.org/content/5/6/750.abstract.
♦♦ "Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease", P. Kris-Etherton, W. Harris, L. Appel, Circulation (106) 2002: 2747-2757; http://circ.ahajournals.org/content/106/21/2747.full#sec-14
♦♦♦ "Fish Oil," Medline Plus; http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
♦♦♦♦ "Sufficient Sleep Duration Contributes to Lower Cardiovascular Disease Risk in Addition to Four Traditional Lifestyle Factors: the MORGEN Study", MP Hoevenaar-Blom, AM Spijkerman, D Kromhout, et al., European Journal of Preventive Cardiology, Jul 3, 2013.

You need fewer calories as you get older. While the decline may seem like it happened overnight, it’s been in the works for decades, in part because of gradual muscle tissue loss. Muscle burns more calories than fat, so less physical activity further reduces your calorie needs. And if you don’t decrease calorie intake, it’s easier after age 50 to pack on the pounds if you’re sedentary.
While calorie requirements decrease, suggested intakes for certain vitamins and minerals also change. Here’s what women need to know about getting the nutrients they need from food, multivitamins and other dietary supplements when necessary, to feel their best.
1. Calcium
Menopause means a loss of estrogen, a hormone that assists the body’s absorption of calcium from foods and dietary supplements, and helps to keep calcium in your bones to boost their strength.
To help slow the rate of bone loss that can lead to osteoporosis, experts suggest increasing daily calcium intake from 1,000 milligrams a day to 1,200 milligrams after age 50 – about the equivalent of four eight-ounce glasses of milk or other dairy foods. Many women don’t consume the calcium they need before age 50, and they may not meet the increased need after 50, either.
2. Vitamin B6
Vitamin B6 may not get much attention, but it’s important for heart health, energy production, and to support the nervous system. Vitamin B6 needs to increase after age 50, and some studies suggest that older people may need more than the current recommended levels of vitamin B6. Animal foods, such as meat, are among the richest sources of vitamin B6, and many breakfast cereals contain added vitamin B6. If you avoid vitamin B6-rich foods, or eat small portions of them, you may not be getting enough of this important nutrient.
3. Iron
Iron is part of red blood cells that deliver oxygen to every part of the body. Bleeding causes iron loss, and many women in their childbearing years experience iron deficiency. However, iron deficiency is uncommon among postmenopausal women, largely because monthly iron losses have ceased.
Suggested iron intakes drop by more than half after menopause, which, in many women, starts around age 51. Iron is found in foods such as meat, poultry, fish and fortified grains. After menopause, avoid taking dietary supplements with iron to prevent iron overload, a condition that can harm the heart and liver.
4. Vitamin D
You don’t need more, or less, vitamin D after age 50, but this nutrient is worth talking about because many people do not get the required amount at any age. Vitamin D is necessary to absorb calcium from food and dietary supplements and prevent bone loss, and it also may play a role in heart health.
This nutrient is present naturally in high amounts in relatively few foods, including swordfish, salmon, and tuna. Fortified foods, such as orange juice and milk, are excellent vitamin D sources. However, it would take about six eight-ounce glasses of vitamin-D-added milk or juice to meet your daily needs. Many women need to supplement their eating plans with vitamin D supplements to help meet the recommended intake.
5. Vitamin B12
Vitamin B12 is necessary for producing red blood cells, making DNA, and digesting properly, among other important functions. Age does not alter vitamin B12 needs, but it does determine the type of vitamin B12 you should consume.
In older people, synthetic vitamin B12, the form found in fortified foods such as breakfast cereal and dietary supplements, is preferred to the naturally-occurring kind. That’s because an estimated 10 to 30% of people over age 50 are unable to absorb the vitamin B12 found naturally only in animal foods such as meat, milk, and poultry. Even small shortfalls of vitamin B12 over time can lead to health problems.

The one thing that never ceases to amaze me about our bodies: they respond so well to changes we make in our diet and our lifestyle. Think about it: when we gain weight—all we have to do is eat better and exercise and the weight comes off (albeit a bit more slowly than we sometimes want!).

As if weight control wasn't hard enough for women, getting older makes it even more difficult.
Calorie needs decrease with time, and your weight control plan should evolve to reflect each stage of life. You can forget about drastic calorie reduction and excessive physical activity to shed pounds, ho...

Busy women have a lot on their plates. Time spent caring for family, working, and managing a household can interfere with nutritious meals and snacks. In addition, the constant barrage of health advice can be so overwhelming that you stop listening because you don't see how you can do everything the...

Did you know that a heart attack strikes someone in America every 34 seconds—and that many of these victims are women? In fact, according to the American Heart Association, heart attacks are the #1 killer of women.

It’s Fall—back-to-school time! And for me, and many parents, that means back-to-me time…time for taking care of all the piles of stuff over the summer I never got done and getting back on track with my exercise and eating healthy routines.

As a woman, you may put the wellbeing of others first. You’re not alone. Women often give their own health short shrift because taking care of themselves seems like an added responsibility that they can skip or put off.

‡Vitamins A, C, and E, and Lutein help support healthy eyes. This product is not intended to provide daily intake of Lutein. Take with a diet rich in fruits and vegetables.

¥B-Vitamins support daily energy needs.*

^Vitamins C and E support normal immune function.*

±B-vitamins aid in the metabolism of fats, carbohydrates, and proteins.*

«Lutein and Zeaxanthin to help improve the eyes natural response to glare. Emerging science suggests nutrients such as Lutein and Zeaxanthin help support healthy/normal macular pigment which plays a role in the eye’s ability to respond after exposure to glare/adjustment to changes in light.*

∇Among leading eye multivitamin supplement brands.

^^Refers to Lutein, Zeaxanthin, and Vitamins A, C, and E.

µBased on number of nutrients; Among leading Women / Men 50+ multivitamin brands.

»Among leading men’s and women’s gummy multivitamins.

>Biotin, Vitamins A, C, and E help maintain healthy appearance.*

<Vitamins D and B6 help support muscle function.*

♦A combination of Vitamin D and calcium helps maintain strong bones*

•B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health.* Adequate calcium and vitamin D are necessary for bone health. Centrum® MultiGummies® [Men/Adult] and Centrum® VitaMints® do not contain calcium. Take with a calcium-rich diet.

∞Includes 11 nutrients to support whole body health including B-vitamins to support heart health, zinc and B-vitamins to support normal brain function, and Vitamins A, C, and E to support healthy eyes.* Not a replacement for cholesterol-lowering drugs.